Womens Bodybuilding Blog

Hiit is just an acronym for Highly Intense Interval Training and it is a very effective form of cardio. A lot of people use it for weight loss purposes, but it is much more beneficial for bodybuilders because of the specific characteristics. If you’re unfamiliar how it works, it’s just an intense period of cardio in a block of a minute and another minute of low intensity. For example, it would be running fast for 1 minute, than walking for one minute and continuing that pattern for about 20 minutes. If you haven’t done this before, than you really have to start because the benefits are amazing.

Targets Fat, Not Muscle

Traditional cardio is a huge problem for regular bodybuilders because cardio tends to have a detrimental effect on your muscle gains. Having big muscles doesn’t make you a good long distance runner. In fact, if you look at long distance runners, they look like their starving to death.

They look that way for a specific reason. Long distance runners need that body to run. If you look at runners like the 100m dash, you’ll notice that they have a more ripped look because they train more with HiiT.

Less Invested Time

Hiit only requires about 20 minutes of your time to do. The amount of calories that you burn during this time would be the equivalent of an hour on a treadmill. This will help you save a lot of time.

Also, since it’s shorter it has less negative effects on your muscles.

I wanted to share with you some huge female bodybuilding tips that can help get you back on track with your training. I personnally know all the challenges that you’re going to face and the emotional ups and downs that you experience along the way. I’ve experienced it all and it just takes time to figure out how your body works and adapting to answering to your body.

So here are my huge female bodybuilding tips to help you out:

Prepare For Easy Action

What I mean by this is that you want everything to be ready and in place for action. If you have to sit down after to work to prepare a very healthy meal… the chances of you skipping that are high when you’re in an emotional low. The reason is that you have to do work.

It’s the same thing with working out. If you walk into the gym and have to figure out what you’re going to do, you’re more likely to just do a few things and leave.

The point is that you should have everything ready for action because when you do this all you can do is action. You don’t have to waste energy (mainly mental energy) on figuring things out. I know this can seem like pretty odd advice, but try it and you’ll see. *Note: I’m not saying that you should literally plan everything. With meals, some people like to precook everything for the week, while others(ME!) don’t. You want to implement what improves your successes.

Form – Not Weight

I’m not really sure waht it is, but people seem to think deep down that an increase in the amount of weight you’re lifting is some sort of success. Well, I suppose it is, but the form is more important that you put into lifting the weight. If you have to lose form to move weight, than you’re just not getting anything out of it.

Focus on perfecting your form and doing things properly. Always warm up with lighter weights to just make sure that you’re doing it perfectly. Proper form will hit your targeted muscles more directly, so always pay attention to it.

Switch Up Rest Times, Reps and Frequencies

A lot of people will switch up the actual exercises that they do, but I never hear anyone changing rest times, reps and frequencies. Even if you do this one week out of a month, it is well worth it. It is a totally different type of stimulation for your muscles and you obviously want as much stimulation as possible.

If you typically take a 60 second rest between sets, try doing 30 seconds. If you typically do 8 reps, try doing 6 or 10. Frequency is basically the rate in which you do reps. If you normally go slow and steady, try going at a faster rate.

I think highly intense interval training (HiiT) is the best form of cardio you can do. A lot of people waste their time on the treadmill and they don’t seem to get the results that people get from Hiit. I have some proof you might want to look at because as a bodybuilder, it might scare you.

Marathon and long distance runners all look the same – like they are from some poverty ridden country and they haven’t eaten in about a week. I mean they’re all practically skin and bones. Even if your someone that isn’t trying to bodybuild, this is not a “nice” looking skinny.

Now look at the sprint runners that do the 100 meter dash. They all looked ripped.

What is the difference?

The difference is that marathon runners go for hours at the same pace, while sprinters do Hiit.

HiiT is basically dividing up your cardio time into periods of high intensity and low intensity. That means you sprinter for a minute and walk for a minute, spring for a minute and walk for a minute, etc. You do that for 15-20 minutes and you’re done.

Studies have shown that this is the best cardio to do as a bodybuilder. The main reason is that it is short and you won’t end up losing a lot of muscle (like you would with regular cardio), but it is also exceptionally good at targeting the fat on your body. This is what can help you get that “ripped” look.

Give it a try, if you haven’t already. It isn’t as easy as it seems. Sprint, walk, sprint, walk until 20 minutes is up.

I’m often asked this question. Cane you bodybuild fast? I have to say yes and no.

The fact is that your body can only product so much muscle at a time. There is just too many limitations, so you can only product so much of it. The reality of the situation is that people don’t have their body really running at peak muscle building performance, so there is definitely room to build faster.

My belief is that most people can improve the speed in which things happen, but there’s a limit to how fast you really can go.

To make things fast, you need to take advantage of all those little biological functions that you can. Use the momentum whatever to build muscle. That’s what it is all about. Taking advantage of everything your body offers you.

You need a full night of sleep, but you also need protein to build muscle while you sleep. The solution is cottage cheese. It’s high in fat and protein. The fat slows down digestion, so the protein will digest as you sleep all night.

You need to stress your muscles to stimulate growth. Don’t waste your time doing petty little exercises. Start doing the big ones. Deadlifts and squats will change the way your body builds muscles, for the better.

There are so many little things you can take advantage of that will help you achieve this. Can you bodybuild fast? Yes, if you turn yourself into a well running machine.

I thought I’d share a few diet tips with you to help you get maximum muscle growth. I firmly believe in diet as the most important part of this process because I lived it. I do the same exercises at the gym, no matter if I’m putting on muscle or taking off fat. The only thing that changes during that time is my diet. I think that should really illustrate the importance of a proper diet.

Tip 1: Plan It Out

The worst thing you can do is just try to wing it. I know people that don’t have a plan and they walk into the kitchen when they’re hungry. What do you think the odds are of making the best decision while you’re hungry? Not very good. It’s sort of like going to the grocery store on an empty stomach. You’re supposed to go to the grocery store with a list, so you get what you need and nothing more.

The same thing needs to be applied with a diet. At the minimum, you should know exactly what you’re going to eat the next day. Nothing should be a surprise.

Tip 2: Routine

I typically eat the same meals everyday, except for dinner. Routine is an amazing and powerful force you can take advantage of. It sort of fits in with the role of planning, but the more consistent you behave, the more likely you’ll continue to act that way.

Studies have shown that world class athletes that actually have the lowest body fat percentage actually eat the same things everyday.

Tip 3: Limit Variety

A lot of people don’t like this rule because we all like variety. The problem with variety is the thinking that comes along with it. I usually don’t like to condemn the mind, but when you have all this choice, you have to think about what you’re going to do. A lot of the time you’re just not in the mood to think and that leads to you cheating.

If you just keep things simple, with a plan to develop a routine and limit the amount of choices you have, you’ll increase your success with your diet and that leads to you maximizing your muscle growth.

I wanted to show you some womens body building strategies to help you be more successful in this sport. If you’re a woman that feels like life has turned into one long boring routine, than I can relate. I got into bodybuilding because I was doing the same thing everyday. I was so bored. I figured out the problem. I didn’t have a purpose. I didn’t have a challenge. I needed something to drive me rather than doing the same thing. If you’re a person like this and than this is a great sport to get into.

The gym has a wide variety of exercises to select, but you have to use the right ones to get the results. That’s why I’m going to show you these womens body building strategies because they work. Essentially you have isolated workouts and compound ones. Most people end up doing the isolated ones, but they aren’t effective. Compound ones like deadlifts and squats are very good, so you should be doing those. They stimulate far more muscle growth.

As for your diet, you need to start eating smaller meals more often. This will give your body the nutrients it needs at any given time to repair muscle tissue. Your results will greatly improve if you implement this type of eating.

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I’m going to share with you my women’s bodybuilding workout program that I have used for myself. This can really help you put on more muscle and improve overall muscle growth. This is designed to maximize bulking, this is not for toning up.

You first want to start off with a barbell bench press. This is pretty straight forward and should already be in women’s bodybuilding workout program. It works the chest, triceps and shoulders. I recommend you always do a warm up set, so you don’t end up injuring yourself. This also gets the blood flowing into the areas being worked which will help you push more weight.

Deadlifts offer a unique experience to a women’s bodybuilding workout program. Most women don’t even do it but it has an amazing benefit. This is probably the most compound exercise you’ll have a chance of doing. It works all parts of your legs and it also works a huge portion of your back. This is the type of exercise that stimulates more muscle growth than anything else you’re going to have the chance to do.

Bent over rows are a great exercise for your upper back and rear delts. This can be done with both a barbell and dumbbell. I recommend the barbell, since it offers a much better exercise. When you do this exercise make sure you grip the bar so your palms are facing up. Most people tend to do this with their palms facing down. Keep your elbows tucked in and you should have a great workout.

This is a great women’s bodybuilding workout program that you can use and improve on. Remember to use all these exercises in your workout. They will help you increase your chances of success.

Women’s bodybuilding is a tough grueling sport. It requires years of dedication, hard work at the gym and a stellar diet that cannot be cheated on.

When it comes to women’s bodybuilding, women face harsh obstacles. When it comes to putting on muscle it is difficult due to the fact that we do not produce that much testosterone. It’s much easier for a man to do this since they produce the high amounts of testosterone.

A women’s body is designed for flexibility and when it comes to putting on muscle that is very conflicting. It leads to much harder gains and much more frustration than a male bodybuilder would encounter.

But don’t let that get you down. Most people would say you have to put in a lot more work than a man would, but if you work smarter, you can get the same success with less work. I’ve found the Iron Dolls book on female bodybuilding to contain most of the information you will need.

What I learned…

• How to properly prepare a diet for maximum muscle growth
• Workouts that increase my bodies production of testosterone
• The food that helps me have energetic and intense workouts
• When to eat to have the most positive effect

I really recommend you give the Iron Dolls: Female Bodybuilding book a try. It really has transformed my bodybuilding game and has pushed me to new heights with less work.